Low GI foods have a glycemic index (GI) of 55 or less, indicating they are digested and absorbed slowly, causing a gradual rise in blood sugar and providing sustained energy. Examples include most fruits, non-starchy vegetables (like leafy greens and broccoli), legumes (beans, lentils, chickpeas), most nuts, whole grains (oats, barley, quinoa), and low-fat dairy products. Protein-rich foods like meat, poultry, fish, and eggs have a GI of zero and also help to slow digestion and increase fullness

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